Mobility: Squat Prep 3 min
Warm-up 3 Rounds
12/10 Cal Bike
10 DB Thruster (light)
1 Wall Walk with 10s Hold at Top
Workout #1: EMOM 15 ( every 3 )
Front Squat 5×3 at 65-70% of 1RM. One set every 3 min.
Intent: During the Testing Phase we will be doing lighter lifting session to maintain rather than build our strength. The goal is to stay fresh for the week’s benchmark workout. Aim to complete the lifting reps with the best possible technique and a fast bar speed.
Workout #2: 15 Minute AMRAP
40′ Dumbbell Overhead Walking Lunge
5 Muscle Ups
40′ Dumbbell Front Rack Walking Lunge
10 Handstand Push-Ups
RPE 7: Short of breath, can only speak in short sentences
Intent: This workout should feel like a steady grind. Choose a light-moderate dumbbell weight for your lunges. Choose modifications for both the muscle ups and handstand push-ups that best allow you to hone your skills here, and don’t be afraid to change the modification you are doing mid-workout if it helps you work at your edge!